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Meal Plan for Day 1 – 1300 Calorie Plan for Losing 20 Pounds in 6 Weeks

Meal Plans for the rest of the Days

Day 1 ~ Day 2 ~ Day 3 ~ Day 4 ~ Day 5 ~ Day 6 ~ Day 7

Shopping List for the Week

Meal Plan for Day 1

Your first day of the Seven Day Menu Plan for a 1300 Calorie Diet will consist of fruit and tea for breakfast, fruit and granola for a 2nd breakfast, soup sandwich and tea for lunch, fruits for late afternoon snacking and finally a salad, rice and low calorie entree for dinner. You can substitute any of the meals with vegetarian or other recipes suited to your dietary needs with meals of same calorific values.

Breakfast Calories Carbs Fat Protein
Grapefruit 76 0 0 0
Black coffee or green tea 10 0 0 0
Mid Morning Snack
Granola bar 118 16 5 2.5
1 cup strawberries 47 11 0 1
Lunch
Tomato soup 85 16 2 1
Turkey sandwich on wheat 350 45 4 28
Water or green tea 0 0 0 0
Afternoon Snack
1 apple 80 21 0 0
1 Tbsp peanut butter 96 6 16 8
Dinner
Salmon filet 140 0 7 19
Green salad 48 2 0 2
Brown rice 216 44 2 5
Water or green tea 0 0 0 0
Total 1266 161 36 66.5

Meal Plans for the rest of the Days

Day 1 ~ Day 2 ~ Day 3 ~ Day 4 ~ Day 5 ~ Day 6 ~ Day 7

Shopping List for the Week

  • Rebecca Archudnia

    Why in day 1 and Day 3 of this diet the Green Salad has diferent amount of calories 48 for day one and 33 for day 3

    Thank you.